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It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better. In this article we'll take a close look at the stiff-leg deadlift. MUSCLES TARGETED: gluteus maximus, semimembranosus, semitendinosus, biceps femoris, erector spinae STARTING POSITION Grasp the bar with a closed pronated grip. Grip should be roughly shoulder width. Assume a hip width stance with the knees slightly flexed and the toes pointing straight ahead. Stand erect with the bar touching the front of the thighs and the elbows extended. DOWNWARD MOVEMENT Allow the torso to slowly flex forward and the bar to lower to the floor. Keep the knees slightly flexed and the torso in a flat back position. Lower the bar until the weights touch the floor. UPWARD MOVEMENT Extend the hips and torso. Keep the knees slightly flexed and the torso in a flat back position. Repeat or finish set.
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